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    Home » Recipes » ALL GLUTEN-FREE RECIPES

    Baked Lemon Butter Blue Grenadier

    by Elena Elliott published: Aug 31, 2022 · 12 Comments

    7 shares
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    Jump to Recipe - Print Recipe

    Restaurant quality dish in under 20 minutes? Yes, please! This blue grenadier baked in lemony buttery sauce ticks all the boxes. Quick, delicious, nutritious, family and budget-friendly. Did I forget anything? Oh, minimum cleaning up! It is a win-win!

    two filets of blue grenadier on a baking tray with butter, fresh basil, and and lemon slices

    I am not quite sure why but Blue Grenadier is a little overlooked in Australia. At only half the price of the other fish varieties, Blue Grenadier is a hidden gem.

    To start with I thought it is imported from Asia and that is why it is so well priced, but no! Blue grenadier is wild-caught in Australia and New Zealand. It is also known as Cod or Haki.

    This flaky white fish is naturally rich in protein and Omega-3 Fatty Acids. In case you haven't heard about fatty acids yet, these are essential fats—that our body can't make from scratch and must get from food. I won't even start writing about HOW important these are for our bodies because it will take me hours and hours. Let's just say, we could not function properly without Omega-3 Fatty Acids.

    flaky white fish baked with lemon slices and basil leaves
    Jump to:
    • What does blue grenadier taste like
    • Why make it
    • Ingredients
    • How to make it
    • Perfect sides for baked fish
    • Substitutes and variations
    • How to store
    • Frequently asked questions
    • More delicious fish and seafood recipes to try:
    • Baked Lemon Butter Blue Grenadier

    What does blue grenadier taste like

    Once I found out that Blue Grenadier is wild-caught it became my go-to fish. It has a delicate and sweet flavour with moist flesh that flakes easily. It cooks very quickly and my family absolutely loves it. And in my opinion, an oven is the easiest way to prepare this fish.

    two raw filets of blue grenadier

    Why make it

    • Gluten-free recipe
    • Kid-friendly
    • Budget-friendly
    • Rich in protein and Omega-3 Fatty Acids
    • Low carb
    • Easy to prepare
    • Simply delicious recipe

    Ingredients

    Only a handful of ingredients are needed to make this delicious fish dinner.

    • Flaky white fish. Blue grenadier is great, but you can use any other white fish variety such as snapper, halibut, or flounder. For my US readers, tilapia fillets might be a great option. We don't have it here in Australia.
    • Lemons. We need zest and fresh lemon juice.
    • Butter. Choose organic or grass-fed if possible.
    • Garlic. Lots of flavour plus lots of health benefits.
    • Sea salt and black pepper.

    The full list of ingredients is listed in the recipe card below.

    ingredients to make lemon butter blue grenadier

    How to make it

    This is a very easy recipe and great for a quick midweek dinner. Even a beginner cook can easily manage.

    1. Start by preheating your oven to 200'C (400F).
    2. Peel and mince the garlic. Zest and juice your lemon.
    3. Line a large baking dish or oven tray with some parchment paper and set aside.
    4. In a small saucepan melt butter over low heat. Once the butter has melted, take it off the heat.
    5. Add lemon zest, juice and minced garlic into the pan with melted butter.
    6. Put the fish fillets onto the baking tray and season with salt and pepper.
    7. Now using a tablespoon or a pastry brush spread the lemon butter mix over the fish fillets so that the entire fish is well coated.
    8. Transfer the fish to the pre-heated oven and bake it for 10-12 minutes. Baking time might vary a little depending on your oven. You will know the fish is cooked when it flakes easily when you press on it with a finger or a fork at the thickest part of the fillet.
    9. Serve with some fresh parsley and lemon wedges
    process shots how to make baked blue grenadier

    Perfect sides for baked fish

    Baked fish is very easy to pair. Just cooked white potatoes with some butter and fresh garden salad will make you a restaurant-looking dish. Mashed potatoes are great too. Put some fries in an oven to make fish and chips. Steamed basmati rice is one of my favourites. Have a little bit more time?

    Try one of these delicious recipes:

    • The best recipe for roast potatoes with lemon
    • Oven Roasted Cauliflower (Middle-Eastern Recipe)
    • Spiced Rice & Lentils (Mejadra)

    Substitutes and variations

    • If you don't like the taste of butter, you can use olive oil instead.
    • Can't find any blue grenadier at the fish counter? Ask for cod, it is another name for the blue grenadier. Otherwise, use any other white flaky fish.
    • If you can't tolerate garlic or just simply don't like it, you can still prepare this dish. Butter and lemon have a lot of flavours on their own and your fish will still taste amazing.
    close up at baked white fish

    How to store

    • Have some dinner leftovers? You can refrigerate cooked fish in an air-tight container for up to 3 days.
    • I found this fish doesn't freeze well. It becomes watery after defrosting.

    Frequently asked questions

    How long does the fish last in the fridge?

    Any raw fish or seafood should only be kept in the fridge for one or two days before cooking. If you are not sure when you are going to cook the fish, simply freeze it.

    How do I know my fish is cooked?

    As mentioned above you can press on the thickest part of the fish with a fork and see if the fish flakes easily. Or use an instant-read thermometer. The fish is cooked when the internal temperature reaches 145' Fahrenheit (65'C).

    More delicious fish and seafood recipes to try:

    EASY BAKED SALMON RECIPE WITH CREAMY SAUCE

    EASY HOT SMOKED SALMON DIP

    GLUTEN-FREE SHRIMP APPETIZER RECIPE - MEXICAN STYLE

    two filets of baked blue grenadier served with fresh basil and lemon slices

    Baked Lemon Butter Blue Grenadier

    Forget Fish and Chips take away! This Blue Grenadier is baked in the oven with butter and lemon and is as delicious as it is easy to prepare. So much better than anything you might get from your fish and chip shop!
    5 from 5 votes
    Print Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course dinner, Main Course
    Cuisine Mediteranian
    Servings 4

    Ingredients
      

    • 2 large fillets of Blue Grenadier
    • 2 cloves garlic minced
    • 2 tablespoons organic butter or use 2 tablespoons of extra virgin olive oil.
    • zest of one organic or unwaxed lemon
    • 2 tablespoons freshly squeezed lemon juice
    • salt and pepper to season

    Instructions
     

    • Preheat the oven to 200°C
    • Line some parchment paper onto a baking tray or large dish.
    • Melt butter in a small saucepan. Don't overheat it.
    • Add lemon juice, lemon zest and minced garlic to the melted butter, mix to combine.
    • Season the fish fillets with salt and pepper and put them on the prepared tray or baking dish. (Leave pepper out for any pieces you will be giving to your small kids, they usually don't like it)
    • Spread butter-lemon mix over the fish, using a tablespoon or a pastry brush.
    • Bake fish for approximately 10 to 12 minutes. The fish will flake easily when cooked. 
    • Serve with some fresh parsley and lemon wedges. Enjoy!

    Video

    Notes

    • You can serve Baked Lemon Butter Grenadier with your favourite vegetables or salads.
    • Green beans or quickly steamed broccoli is a good fit.
    • You can also bake some store-bought frozen potato chips for your kids to make it "real" Fish and Chips. It still will be so much healthier than the takeaway variety.
    Keyword baked fish, blue grenadier
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    Reader Interactions

    Comments

    1. Samantha

      September 02, 2022 at 7:04 am

      Just wanted to say that this recipe really works. The fish turned out amazingly tender and juicy. I couldn't find grenadier and used flat head instead.

      Reply
      • Elena Elliott

        September 04, 2022 at 11:37 am

        Thank you for your comment, Samantha! So happy to hear the recipe worked for you! 😊

        Reply
    2. Gen

      September 05, 2022 at 9:59 am

      What a delicious, simple recipe! I’ll be making this again.

      Reply
    3. Cam

      September 05, 2022 at 10:14 am

      This tasted delicious and the fam loved it so much!

      Reply
    4. Kim

      September 06, 2022 at 3:14 pm

      This was so tender and delicious! I served it to friends s as if it paired perfectly with wine too!

      Reply
    5. Paula

      September 07, 2022 at 12:18 am

      So much flavor - my fam loved this

      Reply
    6. Gloria

      December 21, 2022 at 1:32 am

      5 stars
      This fish looks cooked to perfection. I have never heard of Blue Grenadier before. I will have to see if I can find some at the grocery store.

      Reply
    7. Journa Liz Ramirez

      December 21, 2022 at 1:47 am

      5 stars
      I tried this at home and it was so good! It's easy to prepare and so delicious! Thanks, for sharing this recipe. We enjoyed it so much.

      Reply
    8. Lisa

      December 21, 2022 at 8:23 am

      5 stars
      I was looking for a way to cook up some fresh fish fillets. This recipe worked out well. It was super tasty and so easy.

      Reply
    9. Sharina

      December 21, 2022 at 9:53 pm

      5 stars
      This is a hit! My family loves this baked lemon butter blue grenadier. It is so quick to make and so tasty. Highly recommended!

      Reply
      • Elena Elliott

        December 22, 2022 at 3:36 pm

        Thanks, Sharina!

        Reply
    10. Cami

      December 30, 2022 at 1:38 am

      5 stars
      This tasted to good! So easy to make

      Reply

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    About Me

    Hey, nice to meet you! My name is Elena. I'm a certified Health Coach. I live in Melbourne, Australia with my husband and our two little boys. I love cooking, especially simple, healthy, gluten-free food that my whole family enjoys. Read More

    Dr. Sears Institute Health Coach Certification Elena Elliott

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